Moving safely in pregnancy: what is good, what to skip

Regular, gentle movement is one of the kindest gifts you can give your pregnant body. For most women with a healthy pregnancy, staying active can help with energy, sleep, mood, back pain and constipation, and may make it easier to cope with labour and recover afterwards. But it is natural to wonder what is safe. Here is a clear guide.

First, check in

Mention your exercise plans to your midwife or doctor, especially if you have a medical condition, a history of pregnancy complications, or you have been told to take things easy. There are some situations where exercise needs to be limited or adapted, and your care team will tell you if that applies to you.

How much, and how hard?

UK guidance suggests aiming for around 150 minutes of moderate activity spread over the week, such as 30 minutes on five days, if you are well enough. If that sounds like a lot, start with ten minutes and build up. Anything is better than nothing.

A useful guide to how hard to work is the talk test: you should be able to hold a conversation while you exercise. If you are too breathless to speak, slow down.

If you were very active before pregnancy, you can usually continue at a similar level for a while, adapting as your bump grows. If you were not active before, start gently. Pregnancy is not the time to begin a new high-intensity sport.

Good choices for most women

• Walking: free, flexible and easy to fit into your day.
• Swimming and water exercise: the water supports your weight and eases the load on your joints.
• Pregnancy yoga or pilates: good for strength, flexibility and breathing, with a teacher who knows you are pregnant.
• Stationary cycling: gentle cardio without the risk of falling.
• Low-impact aerobics or dance classes designed for pregnancy.
• Light strength work with bands or light weights, keeping good form.
• Pelvic floor exercises every day.

Activities to avoid

• Contact sports such as football, basketball, martial arts and boxing, where you could be hit in the tummy.
• Activities with a high risk of falling, such as horse riding, skiing, gymnastics, climbing and cycling on busy roads, especially as your balance changes.
• Scuba diving, which is not safe in pregnancy.
• Exercising at high altitude, unless you live there or have been advised it is safe.
• Hot yoga or exercising in very hot, humid conditions. Avoid getting overheated.
• Lying flat on your back for long periods after about 16 weeks, as your bump can press on a major blood vessel and make you feel faint. Use a wedge or adapt the exercise.

Smart habits

• Warm up at the start and cool down at the end.
• Drink water before, during and after.
• Exercise in the cooler parts of the day, particularly in hot climates.
• Wear a supportive bra and comfortable shoes.
• Eat a light snack an hour or so beforehand so you do not feel faint.
• Tell any instructor you are pregnant and how many weeks.
• Listen to your body. Some days a short walk is enough.

Stop and call your midwife or doctor if you have

• Vaginal bleeding or fluid leaking.
• Dizziness, feeling faint or a severe headache.
• Chest pain, a racing heartbeat or shortness of breath before you start, or that does not settle.
• Pain, swelling or redness in your calf.
• Regular, painful tightenings or tummy pain.
• Your baby moving less than usual.

Your body, a temple

Paul asks, “know ye not that your body is the temple of the Holy Ghost which is in you” (1 Corinthians 6:19). Caring for your body in pregnancy is not vanity or a chore. It is a way of honouring the God who made you and who is forming new life within you. Movement does not need to be intense to be worthwhile. A slow walk, a gentle stretch and a few deep breaths can be an act of worship too.

A prayer as I move

Lord, thank You for this body and all it is doing. Help me to move in ways that strengthen me, to rest when I need to and to notice when something is not right. Keep me and my baby safe. Amen.